How to stay healthy

in the age of Covid-19

To stay healthy in a pandemic, we need to be healthy to begin with. Here are some suggestions beyond physical distancing that can help us all have a stronger immune system and hopefully avoid illness.

DIET

Diet and proper supplements provide the necessary nutrients to support a strong immune system and anti-inflammatory response that helps keep us healthy

Looking at diet, the anti-inflammatory nature of the Mediterranean diet as opposed to the Pro-inflammatory, Standard American Diet (SAD), high in processed foods and sugar, is well documented in scientific literature and is a clear choice when it comes to healthy dietary selections.

Healthy fats, such as authentic, quality Extra Virgin Olive Oil, and quality Fish oil intake support healthy regulation of inflammatory pathways and are part of the Mediterranean Diet. On the contrary, Omega-6 (unhealthy) oils such as canola and corn oils support inflammation.

Micronutrient support is vital to fill the gap between a healthy diet and a less healthy diet. A quality Multivitamin that contains Vitamins A,C,E,D and Zinc is the beginning of a strong foundational support. Additional Vitamin D to obtain serum vitamin D levels between 50-80 mg/dl. is strongly encouraged.

Additional antioxidants such as Quercetin, found in many fruits and vegetables and Polyphenols like Resveratrol, found in grape skins, seeds and red wine add structural support to the immune system.

These diet changes alone can upregulate and support an otherwise neglected Immune system, and all can easily be incorporated into our lifestyle as we deal with the current Covid-19 pandemic.

SLEEP

The importance of sleep is often overlooked and is essential to good health. Adding 2-3 milligrams of Melatonin an hour before bedtime can not only help with restful sleep but also up-regulates the immune system. Additionally, no screen time an hour before bedtime and engaging in relaxation techniques such as yoga or meditation can be helpful. You might also try taking an Epsom Salt bath before bedtime. Going to sleep and waking up at the same time daily can be helpful as can eating foods high in the amino acid tryptophan such as eggs, turkey or milk.

PAY ATTENTION TO YOUR GUT

Did you know that 70% of our immune system resides in the GI tract? Most people don’t realize how important gut health is to their immune system. Proper diet with vegetables (especially prebiotic varieties) fruits and mushrooms are vital to immune support along with using a quality Probiotic. More support may be needed for people with underlying GI issues such as IBS, IBD, and other autoimmune disorders.

STRESS

Stress reduction, especially with the current state of Covid-19 fear, is important to aid and optimize the immune response. Practice physical but not Social distancing. Call or Face time with friends, family, and loved ones to help with isolation and instill some sense of normalcy. Regular activity and exercise aids in stress reduction and supports healthy weight, as well as overall physical fitness. The endorphin release from physical activity also aids in relaxation.


For more information please feel free to call Dr. Steve Jones or his nurse Jennifer Tipton at 501.406.9321. Dr. Jones is available for consultations via telemedicine during regular business hours.

The above statements are intended for informational use only and should not be construed as Medical Advice, which is always best between the individual patient and their physician. The products mentioned above are not intended to Diagnose, Treat, Prevent or Cure any disease.

By: Dr. Steve Jones MD